Name: Playbook - Sarah Hryniewicz - W1/D6 Legs
Uploaded: 2021-12-18T22:49:51.387Z
Duration: 60 min
Description: W1/D6 Legs

10/10 could not walk out of the gym after this 🥵

Sydney

With the conventional deadlift I wasn’t sure on how many to do. So I just did your standard 5x5

Hunter

Today you are focusing on lower body- be sure to take adequate time between your sets and challenge the weight each time you see your rep count decrease. On you RDL superset- focus on going heavy for your regular RDLS and then drop the weight as much as you need to for you single leg variation,  focusing mostly on form and stability. On your Bulgarian split squat droplet you should pick up something heavy enough to make the body weight reps challenging as well- again main focus is form and stability.

-feet about shoulder width apart 
-bend your knees and send your hips back behind you as you reach down to grab the bar just outside of your legs 
-engage your lats and tighten your core as you drive through your legs and send your hips through the top of the movement

Conventional deadlift

You will be moving directly from your regular dumbbell RDLs into a single leg RDL. Go very heavy on your regular RDLS and focus on form and control with the single leg version.

- feet shoulder width apart
-heavy on you mid foot/ heel, drive your hips back behind you
- keep a slight bend at the knee
- drive hips forward back to starting position

Dumbbell RDL

- heavy on you mid foot/ heel 
-hinge at your hips and allow you back leg to come off the ground as your hips go back
- core stays engaged and return to starting position

Single Leg RDL

Dumbbell RDL / Single Leg RDL

You will be performing Bulgarian splits squats at a challenging weight and then immediately drop the weight completely and perform body weight split squats before resting.

Bulgarian split squats

- Split stance, one leg up on a bench/box/chair 
- Lower down, heavy on the heel of your front leg 
-Drive back to starting position

BW Bulgarian Split Squat

Bulgarian Split Squat Drop Set

- Place your upper back on the bench
- Push through your heel send your hips to the ceiling 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

W1/D6 Legs

Triceps are on fire but amazing workout 🙌

W1/D1 Push

W1/D2 Pull

W1/D3 Legs

This one was so fun but also pushed me hard! 👊

W1/D4 Push

W1/D5 Pull

W2/D1 Push

W2/D2 Pull

I never thought a girl is kicking my ass more then chuck norris🥵🤣

Nico

W2/D3 Legs

W2/D4 Push

W2/D5 Pull

Dead 🥵 but rocking a killer leg pump 😵

W2/D6 Legs

W3/D1 Push

W3/D2 Pull

W3/D3 Legs

W3/D4 Push

W3/D5 Pull

W3/D6 Legs

W4/D1 Push

W4/D2 Pull

W4/D3 Legs

W4/D4 Push

W4/D5 Pull

W4/D6 Legs

W5/D2 Pull

W5/D3 Legs

W5/D4 Push

W5/D5 Pull

W5/D6 Legs

W6/D1 Push

W6/D2 Pull

W6/D3 Legs

W6/D4 Push

W6/D5 Pull

W6/D6 Legs

W7/D1 Push

W7/D2 Pull

W7/D3 Legs

W7/D4 Push

W7/D5 Pull

W7/D6 Legs

W8/D1 Push

W8/D2 Pull

W8/D3 Legs

W8/D4 Push

W8/D5 Pull

W8/D6 Legs

could you add the rep amount to shoulder press😿

W1/D6 Legs

Community

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